Daily WOD

A) Strict Press 2 - 2 - 2 - 2 - 2 B) Pause Front Squat 2 - 2 - 2 - 2 - 2 - 2 second pause in the squat C) Optional Extra (9 minute time cap) 3 rounds for time: 15 DB LH G2OH (1 x 20/15kg) 15 Squats 15 DB RH G2OH (1...

SATURDAY SCHEDULE: Open 16.2 - Rolling waves from 6am until done, in order of arrival. - A new wave will begin every 8 minutes. Barbell Free and Weightlifting - 7am to 8am as per the regular timetable As there is the potential for the Open workout...

Open 16.2 will be announced this morning. Heats will be running this afternoon from 5pm. Keep an eye on the FB page to find out what program we'll be running on Saturday morning. Choosing from Option A or B complete 30 rounds of the movements. This...

A) Back Squat 7 - 7 - 7 - 7 - 7 - 7 B) Overhead Squat 1 - 1 - 1 HAPPY BIRTHDAY APRIL!!  ...

With a 10 minute time cap for each A) 10 rounds for time: 20 Double Unders (^UB) 5 Pull-Ups (^C2B) 5 Pushups (^HSPU) B) 10 rounds for time: 10 KB Drags (1 x 24/16kg) 10 Situps (^4 Turkish Getups. 24/16kg KB. 2L, 2R) ...

REMEMBER TO REGISTER YOUR RESULTS FOR OPEN 16.1. THIS MUST BE DONE BEFORE 11am BUT SOONER IS BETTER. Partner WOD “Whitten” 5 rounds for time: 22 KB Swings (32/24kg) 22 Box Jumps (24/20") 400m Run 22 Burpees 22 Wall Ball (9/6kg) - One works, one rests. - Share each set and the runs 50/50. ...

A) Hang Clean Pulls 3 - 3 - 3 B) Hang Power Cleans 3 - 3 - 3 C) For time: 800m Row 20 Hang Power Cleans @ 75% of heavy triple ...

Both workouts will be available throughout the morning from 5:45am onwards. Open 16.1 (only for members who have registered for the Open) AMRAP in 20 minutes: 7.5m Overhead Walking Lunge (43/30kg) 8 Bar Facing Burpees 7.5m Overhead Walking Lunge 8 Chest-to-Bar Pull-Ups Barbell Free (non-registered members) AMRAP in 20 minutes: 0:00 - 3:00 Row for...

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